9.28.11

Sarah and Kimi about to thrash the Wall Ball/Ground to OVH WOD on the deck of the USS Yorktown this past Sat at Integrity's Revenge! Great Job Girls!

WOD #1: 10 to 1 For Time:

Power Clean (135/95#)

Wall Ball Situp (20/14#)

then...

WOD #2: For Time:

50 Burpees

"When the opportunity is there...is your heart and mind willing to say...'Im ready'...

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9.27.11

Warm Up: Rowing Intervals and L Holds

For Time:
800m Run
21 Thrusters (95/65)

*rest 2 min*

600m Run
18 Thrusters

*rest 2 min*

400m Run
15 Thrusters

*Athlete will post 3 different scores. 1 for each interval.

"When other people watch you train...what will they see..."

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9.20.11

Warm Up:
Ring Work
-Holds and Push Ups

For Time:
800m Run

then... 6 Rounds of...
7 WTD Box Step Ups/Leg (95/65)
14 Shoulder Press (strict)

followed by...

800m Run

"When you have nothing left to burn...set yourself on fire...."

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9.19.11

There will be NO WODS this weekend (9/24) because we will be attending Integrity's Revenge! Goodluck to all of our athletes participating, and we would love to have a big group to cheer these guys and gals on, so if your interested in joining us, let us know...

6:30pm Skool of Swole: Back Squats

21-15-9 For Time:
SDHP (95/65#)
Burpees
Wall Balls
Floor Wipers

"Your CrossFit gym is your family...your friends...and your team...

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9.15.11

Warm Up:
1 mile Run
GHD Sit Ups/Back Extensions

12-10-8-6-4-2 For Time
Thrusters (115/75#)
HSPU

then 30 Burpees (included in time...)

"The greatest gift you can give to yourself...is honesty..."

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9.14.11

YOGA TONIGHT AT 6:30pm!! Its only $10, and is a wonderful stretch for after your WODs...

ESPN2 at 8:00pm= The 2011 CrossFit Games..... WATCH THIS!!!

Warm Up:
Tabata KB Swings and Situps

AMRAP= 15 min
5 OVH Squats (95/65)
10 Pistol Squats
15 Push Up (Hand Release)
20 Double Unders

"Discipline is just choosing between what you want now...and what you want most..."

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Warm Up:
Rowing Intervals and Movement Prep

21-15-9
Hang Power Clean to OVH (135/95)
Toes to Bar
Box Jumps (24")

"You cant take this away from us...and for your sake...I hope you never try..."

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9.12.11

Warm Up:
500m Row Time Trial

Ring Dip Practice

5 Rounds:
200m Run
Max Pull Ups
*athlete rests as long as desired between rounds

"There is no promise for tomorrow...and yesterday is already a memory...live only for the exact moment you are blessed to be in..."

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PEAKS AND VALLEYS

Warm Up:
1 mile Run
Movement Prep

5 Rounds, 3 min each, max reps, followed by 1:30 rest...
5 Burpees
5 Power Cleans (115/75)
5 Front Squats

"Be a climber..."

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DESSERT

VOTE...THIS SATURDAYS WOD.... BEACH @ 9 (all levels welcome) or BOX @ 9 and 10 (elements and open). Your call. Write your vote into comments, but only if you actually plan on attending!!. Most votes by end of Thursday night wins!! Thanks! 3,2,1...GO!

Warm Up:
POSE Running Drills
100m Sprints

21-15-9 For Time:
Chest to Bar Pull Ups
Lateral Over the Box Jumps

then...included in time...

150 Wtd Sit Ups (25#)

"Everyone wants a piece of the cake...but no one wants to put in the work to mix, bake, or spread the icing..."

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9.6.11

3 Rounds for Time:
33 Deadlifts (135/95)
800m WTD Sandbag Run

then... (included in time)

100 Push Ups

"When times get tough...dont give up...look up..."

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LABOR DAY

Just a reminder that we will be having both 9am and 10am WODs this Sat (9/3) and then we will be closed on Labor Day, Monday (9/5)... Thank you so much for your cooperation and have a safe and happy Labor Day!

In the meantime...go sign up for Integrity's Revenge and also the USMC Mud Run! 3,2,1...GO!!

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TRAINING DAY: BACK SQUATS

My little niece, Willow, working on her 2 Rep Max Snatch!! Form needs a little work, but shes got a great head-start!! ;)

Warm Up: 2 Cycles
400m Run
500m Row

Movement and Mobility Prep for Back Squats

Training Day: Back Squats
Work to 5 RM

then...

21-15-9
Knees to Elbows
Wall Ball

"Its never-ending...and we wouldnt have it any other way..."

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